Body Weight HIIT Circuit

This workout will only take 20 minutes of your time and requires only yourself

and a timer! The work intervals are only 20 seconds, so work hard during that

time.

In the first set, you will perform high knees for 20 seconds, jumping lunges for

20 seconds, burpees for 20 seconds and then rest a full minute. Repeat 5

times in a row. Do not skip your rest periods!

You will then follow the same format for the second set of exercises. Try your

best to only take your breaks during the “rest” periods. Move quickly from one

exercise to the next.

Set 1: 5 rounds

Set 2: 5 rounds

High Knees

20 seconds

5 rounds

Jumping Lunges

20 seconds

5 rounds

Burpees

20 seconds

5 rounds

REST

60 seconds

5 rounds

Skier Jumps

20 seconds

5 rounds

Tuck Jumps

20 seconds

5 rounds

Mountain Climbers

20 seconds

5 rounds

REST

60 seconds

5 rounds

Body Weight HIIT Circuit

High Knees

Jumping Lunges

Burpees

While stationary, jog driving your knees towards your waist, one at a time. Challenge yourself by increasing your speed. Pump your arms throughout the movement.

Stand in a split stance with your toes facing forward and arms at your sides. Slowly drop your back knee down until it is just above the ground, and your front knee reaches a 90 degree angle. Don’t let your knee go past your toes. Explode into your jump, switching legs and landing softly into your lunge with opposite leg forward. Repeat, alternating legs.

Begin standing upright. Bend down and place your hands on the ground shoulder width apart. Jump your legs back so you are in high plank. Jump your feet towards your hands and up with hands overhead.

For a less advanced option, perform exercise with your hands up on a flat bench. For a more advanced option, add a pushup at the end of the sequence immediately after the high plank.

Body Weight HIIT Circuit

Skier Jumps

Tuck Jumps

Mountain Climbers

Begin by standing with feet together. Carefully push off your left leg to the right, bringing your left foot behind it on a diagonal. Then, immediately push off your right leg to the left, bringing your right foot behind on a diagonal. Alternate side to side, trying to balance on one leg with each landing.

While stationary, squat down then explode upward, bringing both knees towards your chest. Land softly, and then explode back into your tuck jump.

Hold yourself in high plank position with your shoulders directly over your hands. Drive one knee in towards your elbow, switching back and forth quickly as if you were running.

Body Weight HIIT Circuit

Exercise Name Set 1 Set 2 Set 3 Set 4 Set 5

High Knees

Jumping Lunges

Burpees

REST

Skier Jumps

Tuck Jumps

Mountain Climbers

REST

Tracking Sheet (Print and track your progress here)

Check off each set that you complete!